Outlistitist alangizani maola 3-4 kuti akhalebe ndi shuga yabwino kwambiri yamwazi ndipo musangalale tsiku lonse la ntchito. Osati chakudya chachikulu chokhacho chofunikira, komanso zokhwasula - amakukhumudwitsaninso komanso kukhalabe ndi zinthu zofunika kwa thupi. Adzakuuzani momwe mumatha kusiya chizolowezi chobowoleza khofi ndi bun ndi zomwe zingatengedwe ndi inu kuti mugwire ntchito kapena kuwerengera ngati nkhomaliro.
Zipatso ndi kusakaniza kwa mtedza ndi tchizi
Mtundu wokhutiritsa wa chakudya chachiwiri ndi mtsuko wa tchizi chofewa munkhaniyi ndi chisakanizo cha zipatso zouma ndi mtedza. Tradge tchizi amatenga mafuta osachepera 5% - mu kanyumba kamafuta otsika mavitamini ndi mapuloteni, ndipo amalawa ndi asidi, zomwe zingayambitse kupweteka m'mimba. Osakaniza azikhala zipatso zouma, mwachitsanzo, ma apricots, mawerengero, zoumba, prunes, ndi mtedza - ma hazelnuts, ma amondi, cashews, cashews. Sankhani osakaniza popanda glucose-fructose madzi - awa ndi shuga mu mawonekedwe ake oyera, kotero osakaniza adzakhala kalori wamkulu. Pali mapuloteni ambiri mu kanyumba tchizi, pali zinthu zambiri zofufuza mu zipatso - mavitamini A ndi B, magnesium, ndi mtedza - 3 ndi mafuta 6. Zinthu izi zimathandizira kulimbikitsa mafupa, mano ndi misomali, zimapangitsa tsitsi lonyezimira komanso lowunika kuchokera mkati mwa khungu.
Mu kanyumba tchizi mapuloteni ambiri
Chithunzi: pixabay.com.
Sangweji ndi masamba
Gawani mu Towamba 2 kansankha kakudya chilichonse. Mu poto yokazinga ndi dontho la mafuta, kutenthetsa filimu ya nkhuku, kudula "mikwingwirima" powonjezera mchere ndi tsabola kuti mulawe. Mwakusankha, mutha kuyika m'malo mwa nyama kapena tofu - kwa masamba. Dulani nkhaka ndi tsabola wa belu ndi mabwalo. Pangani msuzi: Sakanizani yogati yachilengedwe popanda zowonjezera ndi uzitsine mchere ndi amadyera - parsley kapena katsabola. Kufalitsa msuzi pamkate, ndikuyika masamba a masamba pamwamba, ndiye nkhuku ndi kutseka sangweji pamwamba pa mkate wachiwiri. Pindani sangweji mumtsuko ndikuchotsa m'thumba. Tikukhulupirira kuti chakudyacho chimakhutiritsa kwa maola angapo. Mu nkhuku, kuchuluka kwa mapuloteni, mu yogati yachilengedwe - yothandiza pakukumba kwa lacto ndi masamba ndi amafuta - mavitamini, komanso chakudya chochepa kwambiri.
Sangweji yakunyumba ndiyothandiza kuposa chakudya chofulumira
Chithunzi: pixabay.com.
Zipatso ndi masamba
Zaka zingapo zapitazo, "mafashoni" adadza kwa ife pa ulemere - chakumwa chochokera ku chikwapu mwa zipatso kapena masamba. Oyenda bwino amakhala ndi inu - kuphwanya osakaniza mu botolo ndikumwa pang'ono pang'onopang'ono mukakhala ndi njala. Timapereka Chinsinsi smoonie: 1 nthochi, 30 magalamu a kuyamwa mu mawonekedwe owuma, 1 kiwi, 50 magalamu a raspberries kapena sitiroberi. Menya zosakaniza mu blender, zitseke mu botolo ndikuupereka. Oatmeal idzayamwa msuzi wa zipatso ndipo adzasanduka. Ichi ndi njira ina ku phala wamba. Mu bani, ambiri potaziyamu, othandiza ku ubongo, ku Kiwi ndi zipatso - zipatso ma asidi omwe amathandizira kusinthika kwa cell ndikukonzanso. Imwani osalala mu nkhaniyo ndi mtedza ndi zipatso zouma, ndiye kuti ndi chakudya chambiri.
Smoodie - Vitamini Core
Chithunzi: pixabay.com.
Homemade muesli mipiringidzo
Ngati mulibe nthawi yogwira ntchito, kuti mukhale pansi ndikudya modekha, ndipo muzolowera kusowa zodula kapena ma buns, titha kupereka njira yothandiza kwa iwo. Pangani mipiringidzo ya muesli kunyumba yosavuta kuposa momwe ikuwonekera. Tengani ma flake ophika okwanira 200 ophika pang'onopang'ono, onjezani zipatso zouma ndi mtedza kuti mulawe, mbewu ya mpendadzuwa ndi fulakesi. Kuphika pamoto wamoto wambiri wa 50 g grand 50 g. Batala. Madzi akuthira mu osakaniza, sakanizani bwino. Preheat uvuni mpaka madigiri 150. Pa pepala kuphika, yikani pepala la zikopa, ikani osakaniza pamwamba. Ikani uvuni kwa ola limodzi. Mukalola kuti "Corger" kuti muzizire ndikudula m'mabwalo osalala. Panthawi yodyera, idyani ma srines awiri okwanira kuti akhutidwe.
Bar imatha kukonzedwa ndi katundu
Chithunzi: pixabay.com.